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Precautions for large muscle group exercise. Large muscle group can recover in a few days

precautions for large muscle group exercise. Large muscle group can recover in a few days. People with fitness experience may understand that it takes time to recover after muscle exercise, while muscles generally have small muscle groups and large muscle groups, and large muscle groups such as chest, back and thigh are the focus of exercise. How many days can large muscle group recover?

large muscle groups can recover in a few days

3 days to fully recover.

training interval is very important for muscle repair, and muscle recovery is also essential for muscle growth. When muscle tissue has sufficient nutrition and recovery time, large muscle groups (such as gluteus, pectoralis, abdominal muscles, etc.) can recover 90% in 48 hours and fully recover in 72 hours, that is, three days. Note how long it takes to recover depends on the exercise intensity. If it exceeds the muscle load, the recovery time may be prolonged.

Precautions for large muscle group exercise. Large muscle group can recover in a few days

what factors affect the recovery time of large muscle groups

exercise intensity

without training, there would be no more muscles. Training is the premise of muscle growth. Only when muscle fibers are "damaged" through high-intensity training can "repair" and "strengthen" muscle fibers. How long a large muscle group needs to rest to recover depends on the intensity of this training. The greater the intensity, the longer the recovery time.

rest

according to relevant research, when the human body is sleeping and resting, the cells in the body are updated most frequently, that is, at this time of rest, the muscle repair and growth reach the peak, rather than during the training process. Therefore, whether there is good sleep after exercise is also a factor determining whether the large muscle group recovers quickly or not.

nutrition

during the exercise of large muscle groups, muscle fibers will be seriously damaged. At this time, it is necessary to supplement a lot of nutrients such as protein to repair the damaged muscles. Therefore, if you can supplement sufficient protein and calories after exercise, you will recover faster.

Precautions for large muscle group exercise. Large muscle group can recover in a few days

can you continue to exercise without recovering the large muscle group

it is not recommended to continue exercising.

it is not recommended to take the next exercise when the large muscle group has not fully recovered. The final result may be over training, resulting in muscle growth stopping or muscle reduction due to insufficient recovery, and even muscle fatigue, stiffness, strain and other injuries, affecting the fitness progress.

Precautions for large muscle group exercise. Large muscle group can recover in a few days

how often do large muscle groups practice

practice the same muscle at least once every three days.

the interval of muscle group training is to ensure the recovery of damaged muscle fibers. Therefore, we should wait until the muscles are fully recovered before the next exercise, which means that the same muscle part in the large muscle group can be practiced at least every three days, and the exercise frequency can be guaranteed once a week.

Precautions for large muscle group exercise. Large muscle group can recover in a few days

precautions for large muscle group exercise

1. Compared with muscle training, recovery is more complex and important, because muscle growth occurs outside training, that is, recovery is growth.

2. After exercising large muscle groups, you can accelerate muscle recovery by massage, stretching, supplementing nutrition and ensuring sleep.

3. Muscle growth is not achieved overnight. Be patient and do well in every step related to exercise.

Precautions for large muscle group exercise. Large muscle group can recover in a few days

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